訓練紀錄 4/22/2013-4/28/2013

4/22	M	Rest
4/23	T	Elliptical 40 mins Core: single leg raise * 15, single leg squat on unstable surface *15, plank 1 mins, side plank with leg raise * 12, reverse crunch * 25, slow crunch * 25, V sit-up * 10, push up * 13 - 3 sets
4/24	W	Rest
4/25	Th	Elliptical 40 mins Core: single leg raise * 15, single leg squat on unstable surface *15, plank 1 mins, side plank with leg raise * 12, reverse crunch * 25, slow crunch * 25, V sit-up * 10, push up * 13 - 3 sets
4/26	F	Elliptical 40 mins Bouldering 50 mins
4/27	Sat	Swimming/Pool running 60 mins
4/28	Sun	Rest

Total mileage this week: 0 miles
Comments: 休息了一周，腳底似乎全好了，目前懷疑兇手是鞋子，看了我又學了一課：不只有比賽當天不能換鞋子，練習當中也最好別換鞋，現在到了最精華的訓練期間，根本沒時間去嘗試各種鞋子試跑，不過我想這次舊金山馬拉松能關門前跑完就好了...>_<

以下目前對於延遲兩周的訓練所改變的課表：
前兩周看狀況改變課表，狀況好可以跑該天能跑的75%，不好的話就跑50%就好了...

Date	MON	TUE	WED	TH	FRI	SAT	SUN	Total
13/4/29		3	7	4		15		29
13/5/6		4	8	4		16		32
13/5/13		4	9	5		18		36
13/5/20		5	9	5	OFF	OFF	OFF	28
13/5/27	OFF	5	9	5		14		33
13/6/3		5	10	5		20		40
13/6/10		3	4	2			Race Day	35.2

訓練紀錄 4/15/2013-4/21/2013

4/15	M	Distance: 10.01 mi @ 10:15 mins/mi Avg Hr: 155 Where: Road Weather: 晴
4/16	T	Elliptical 40 mins Core: single leg raise * 15, single leg squat on unstable surface *15, plank 1 mins, side plank with leg raise * 12, reverse crunch * 25, slow crunch * 25, V sit-up * 10, push up * 13 - 2 sets
4/17	W	Easy Run @ 10:01 mins/mi Distance: 7.03 mi Avg Hr: 170 Where: Road Weather: 晴 Bouldering 10 mins
4/18	Th	Easy Run @ 10:47 mins/mi Distance: 3.56 mi Avg Hr: 180 Where: Road Weather: 晴 Core: single leg raise * 15, single leg squat on unstable surface *15, plank 1 mins, side plank with leg raise * 12, reverse crunch * 25, slow crunch * 25, V sit-up * 10, push up * 13 - 3 sets
4/19	F	Elliptical 40 mins Bouldering 50 mins
4/20	Sat	Rest
4/21	Sun	Hiking 30 minutes

Total mileage this week: 20 miles
Comments: 這周一想說周六沒跑，補跑一下，跑完以後覺得挺累的，周二就改成Elliptical，周三跑7miles的時候就有種腳底刺痛的感覺，咬了一下牙又跑完了，第二天也是如此，感覺蠻抖的，我決定休息一周。

訓練紀錄 4/8/2013-4/14/2013

4/8	M	Rest
4/9	T	Easy Run @ 10:39 mins/mi Distance: 3.01 mi Avg Hr: 165 Where: Road Weather: 晴 Core: single leg raise * 15, single leg squat on unstable surface *15, plank 1 mins, side plank with leg raise * 12, reverse crunch * 25, slow crunch * 25, V sit-up * 10, push up * 13 - 3 sets
4/10	W	Easy Run @ 10:08 mins/mi Distance: 7.02 mi Avg Hr: 167 Where: Road Weather: 晴 Bouldering 10 mins
4/11	Th	Elliptical 40 mins Core: single leg raise * 15, single leg squat on unstable surface *15, plank 1 mins, side plank with leg raise * 12, reverse crunch * 25, slow crunch * 25, V sit-up * 10, push up * 13 - 3 sets
4/12	F	Elliptical 40 mins Bouldering 50 mins
4/13	Sat	Bouldering 30 mins
4/14	Sun	Rest

Total mileage this week: 10 miles
Comments: 這周三感覺腳底不大對勁，開始停跑

訓練紀錄 4/1/2013-4/7/2013

4/1	M	Rest
4/2	T	Easy Run @ 9:59 mins/mi Distance: 3.04 mi Avg Hr: 166 Where: Road Weather: 晴 Core: single leg raise * 15, single leg squat on unstable surface *15, plank 1 mins, side plank with leg raise * 12, reverse crunch * 25, slow crunch * 25, V sit-up * 10, push up * 13 - 3 sets
4/3	W	Easy Run @ 10:00 mins/mi Distance: 6.01 mi Avg Hr: 165 Where: Road Weather: 晴 Bouldering 10 mins
4/4	Th	Easy Run @ 10:26 mins/mi Distance: 3.06 mi Avg Hr: 156 Where: Road Weather: 晴 Core: single leg raise * 15, single leg squat on unstable surface *15, plank 1 mins, side plank with leg raise * 12, reverse crunch * 25, slow crunch * 25, V sit-up * 10, push up * 13 - 3 sets
4/5	F	Elliptical 40 mins Bouldering 50 mins
4/6	Sat	Easy Run @ 10:29 mins/mi Distance: 13.02 mi Avg Hr: 162 Where: Road Weather: 晴
4/7	Sun	Rest

Total mileage this week: 25 miles
Comments: 週二的core還蠻累的, 不過感覺比較有效果. 這周換了新鞋跑, 感覺還不錯, 但是都有點跑太快... 阿基里斯好像快好了!

訓練紀錄 3/25/2013-3/31/2013

3/25	M	Rest
3/26	T	Easy Run @ 9:55 mins/mi Distance: 3.02 mi Avg Hr: 152 Where: Road Weather: 晴 Core: single leg raise * 15, single leg squat on unstable surface *15, plank 1 mins, plank with leg raise * 10, side plank with leg raise * 12, slow crunch * 15, V sit-up * 15, push up * 13, Plank Knee to elbow * 10 - 2 sets
3/27	W	Easy Run @ 10:07 mins/mi Distance: 3.02 mi Avg Hr: 149 Where: Road Weather: 晴 Bouldering 50 mins
3/28	Th	Easy Run @ 9:58 mins/mi Distance: 6.01 mi Avg Hr: 161 Where: Road Weather: 晴
3/29	F	Elliptical 30 mins Bouldering 50 mins
3/30	Sat	Easy Run @ 10:14 mins/mi Distance: 12.02 mi Avg Hr: 167 Where: Road Weather: 晴
3/31	Sun	Rest

Total mileage this week: 24 miles
Comments: 這週的核心訓練加了些新東西，不過因為太忙所以只做了一天，除了long run以外我都穿五趾鞋跑(真的跑得蠻快的)，long run這天，我放棄了高穩定性跑鞋，拿出曾經被醫生淘汰的小桃紅加上矯正鞋墊跑，果然也是一個又快又輕鬆，看了前陣子越跑越慢的元凶是鞋，太重的鞋，要花比較多力氣出腳，拖慢了速度...